Minimum effective dose: 2-3 resistance training sessions per week Target all major muscle groups Progressive overload (gradually increase weight/resistance) Even bodyweight exercises count (squats, push-ups, lunges) Additional Muscle-Preserving Strategies Don't lose weight too fast: Aim for 1-2 pounds per week maximum Get adequate sleep: Muscle recovery happens during sleep Stay consistent: Skipping protein days undermines your efforts Consider creatine: 3-5g daily may support muscle maintenance (discuss with your doctor) Track your progress: Use body composition measurements, not just scale weight Make Protein Preservation Effortless Our High Protein Meal Plan was specifically designed for people who need maximum protein to maintain muscle during weight loss
Slower Satiety Signals: Leptin (the Im full hormone) and cholecystokinin (CCK, released by fats and proteins) take longer to kick in without GLP-1s boost, making overeating easier
When you lose weight quickly, your body enters a stress response mode, says Alexander GolBerg, MD, a double board-certified functional and aesthetic physician
ISSN 2836-7677
doi: 10.2337/dc09-1203 55 Elkind-HirschKMarrioneauxOBhushanMVernorDBhushanR
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